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Choline is important for cell structure and growth. It also plays a significant role in brain activity and memory retention by lowering levels of homocysteine, an inflammatory agent that can affect brain development for older adults, and aids fat metabolism in your body by transporting necessary fats into cells.

The National Institute of Health recommends around 550 mg of choline for men and 425 mg for women. Sourcing your recommended daily intake of choline isn’t too difficult, especially if you take supplements or regularly consume the following food items:

Chicken: 3 oz. of roasted chicken breast contains 72 mg of choline.

Eggs: A single large egg holds a whopping 147 mg of the essential nutrient—the bulk of that is in the yolk!

Soybeans: Roasting a cup of these will earn you 107 mg and nearly 20 percent of your daily intake.

1 percent milk: Drinking a glass of milk doesn’t just give you vitamin D and Calcium – there’s also 38 mg of choline per cup.